High Intensity Interval Training Workouts or HIIT are a favorite of mine, which any reader of my site knows. In order to get your best body ever, I would prescribe a very intense round of HIIT with shorter intervals, and then a series of cardio, and complete with a round of HIIT for longer intervals. While I think this is an effective fat loss strategy, I’d like to discuss an alternative advanced HIIT training program that Rusty Moore (author of Visual Impact) wrote about on Fitness Black Book.
Not too long ago, I wrote about a USA today article that showed people who were « fit » actually burned more fat than people who weren’t « fit » after a workout. Though the outcome of the research is intriguing, it points to relevant conclusions regarding advanced HIIT training methods. The study defined a fit person based on VO2 max, the amount of oxygen you use in one minute of exercise. People who are not fit have a lower VO2 max level than those who are in shape. Based on this theory, increasing your VO2 max level will also increase the fat you can burn post workout.
The theory is that short interval HIIT like the Tabata protocol releases fatty acids into the bloodstream and steady state cardio burns them off. HIIT in short intervals also aids in the release of HGH and the reduction of glycogen. HGH is a hormone that helps to maintain your muscle mass while at the same time burning fat. Then, in closing your workout with longer intervals of HIIT, you continue to reduce the glycogen in your body which results in EPOC or after burn.
While my HIIT routine is a great way to lose fat, as you get extra lean, you may be able to blast through a plateau by focusing on increasing VO2 max to get more « fit. » Rusty analyzed a number of studies and found the best way to increase VO2 max is to perform long interval high intensity interval training workouts earlier in the week and short interval HIIT workouts later in the week.
During your long interval HIIT workouts at the start of the week, you should run at a pace you would be able to comfortably maintain for 8 uninterrupted minutes. Your shorter interval HIIT workouts toward the end of the week ought to be comprised of hard sprinting. Just be cognizant of overtraining as intense intervals have a tendency to cause leg burnout very quickly. I generally only recommend 3 non-consecutive days of HIIT per week, so the above program should probably only be used for a month at a time before taking a 4-5 days off. Additionally, it’s probably best to avoid direct leg training when performing such a routine.
Novices should begin with the initial HIIT workout plan discussed. But, once you begin to burn additional amounts of fat and gain greater levels of fitness, it may make sense to change gears and undertake the advanced HIIT training regimen so that you raise your VO2 max and maximize your ability to burn fat. You could consider Fartlek as well. The bottom line is that both of the aforementioned high intensity interval training workout provide substantial fat burning capabilities, the initial system working solely by HGH release, and the second functioning primarily through raising one’s VO2 max at the start of the week with an HGH release toward the end of the week meaning they are some of the best workout routines.
Commentaires récents